Mood boosting foods for Autumn

When you’re feeling down, it can be tempting to turn to food to lift your spirits. However, the sugary, high calorie treats that many people resort to have negative consequences of their own.

Thus, you may wonder whether any healthy foods can improve your mood.

Recently, research on the relationship between nutrition and mental health has been emerging. Yet, it’s important to note that mood can be influenced by many factors, such as stress, environment, poor sleep, genetics, mood disorders, and nutritional deficiencies! Therefore, it’s difficult to accurately determine whether food can raise your spirits Nonetheless, certain foods have been shown to improve overall brain health and certain types of mood disorders.

Here are some healthy foods that may boost your mood.

FATTY FISH - RICH IN OMEGA-3

Omega-3 fatty acids are a group of essential fats that you must obtain through your diet because your body can’t produce them on its own.

Fatty fish like salmon and albacore tuna are rich in two types of omega-3s — docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) — that are linked to lower levels of depression Omega-3 contributes to the fluidity of your brain’s cell membrane and appear to play key roles in brain development and cell signalling

While research is mixed, one review of clinical trials showed that in some studies, consuming omega-3’s in the form of fish oil lower depression scores

Given that a 3.5-ounce (100-gram) serving of salmon provides 2,260 mg of EPA and DHA, eating this fish a few times per week is a great way to get these fats into your diet.

GO BANANAS

Bananas may help turn a frown upside down.

They’re high in vitamin B6, which helps synthesize feel-good neurotransmitters like dopamine and serotonin

Furthermore, one large banana (136 grams) provides 16 grams of sugar and 3.5 grams of fibre

When paired with fiber, sugar is released slowly into your bloodstream, allowing for stable blood sugar levels and better mood control. Blood sugar levels that are too low may lead to irritability and mood swings

Finally, this ubiquitous tropical fruit, especially when still showing green on the peel, is an excellent source of probiotics a type of fiber that helps feed healthy bacteria in your gut. A robust gut microbiome is associated with lower rates of mood disorders.

BERRIES

Curiously, eating more fruits and vegetables is linked to lower rates of depression

Although the mechanism isn’t clear, a diet rich in antioxidants may help manage inflammation associated with depression and other mood disorders. Berries pack a wide range of antioxidants and phenolic compounds, which play a key role in combatting oxidative stress — an imbalance of harmful compounds in your body.

They’re particularly high in anthocyanins, a pigment that gives certain berries their purplish colour. One study associated a diet rich in anthocyanins with a 39% lower risk of depression symptoms

If you can’t find them fresh, try buying frozen berries — which are frozen at their peak ripeness to retain the maximum amount of antioxidants!

LENTILS AND BEANS

In addition to being high in fiber and plant-based protein, lentils and beans are full of feel-good nutrients.

They’re an excellent source of B vitamins, which help improve mood by increasing levels of neurotransmitters like serotonin, dopamine, norepinephrine, and gamma aminobutyric acid (GABA), all of which are important for regulating mood. Furthermore, B vitamins play a key role in nerve signaling, which allows proper communication between nerve cells. Low levels of these vitamins, especially B12 and folate, have been linked to mood disorders, such as depression.Finally, they’re a good source of zinc, magnesium, selenium, and non-heme iron, which may likewise elevate your spirits,

CHOCOLATE.

Did you know that chocolate is rich in mood busting ingredients?

Its sugar may improve mood since it’s a quick source of fuel for your brain. Furthermore, it may release a cascade of feel-good compounds, such as caffeine, theobromine, and N-acylethanolamine — a substance chemically similar to cannabinoids that has been linked to improved mood

However, some experts debate whether chocolate contains enough of these compounds to trigger a psychological response. Regardless, it’s high in health-promoting flavonoids, which have been shown to increase blood flow to your brain, reduce inflammation, and improve brain health, all of which may support mood regulation.

Finally, chocolate has a high hedonic rating, meaning that its pleasurable taste, texture, and smell may also promote good mood.

Because milk chocolate contains added ingredients like sugar and fat, it’s best to opt for chocolate with less milk and more cocoa such as dark chocolate, which is higher in flavonoids and lower in added sugar. You should still stick to 1–2 small squares (of 70% or more cocoa solids) at a time since it’s a high calorie food.

FERMENTED FOODS

Fermented foods are incredibly popular these days and easily obtainable. These include kimchi, yogurt, kefir, kombucha, and sauerkraut, may improve gut health and mood.

The fermentation process allows live bacteria to thrive in foods that are then able to convert sugars into alcohol and acids

During this process, probiotics are created. These live microorganisms support the growth of healthy bacteria in your gut and may increase serotonin levels.

It’s important to note that not all fermented foods are significant sources of probiotics, such as in the case of beer, some breads, and wine, due to cooking and filtering.

Serotonin is a neurotransmitter that affects many facets of human behavior, such as mood, stress response, appetite, and sexual drive. Up to 90% of your body’s serotonin is produced by your gut microbiome, or the collection of healthy bacteria in your gut

In addition, the gut microbiome plays a role in brain health. Research is beginning to show a connection between healthy gut bacteria and lower rates of depression

Still, more research is needed to understand how probiotics may regulate mood.

NUTS AND SEEDS

Nuts and seeds are high in plant-based proteins, healthy fats, and fiber.

Additionally, they provide tryptophan, an amino acid responsible for producing mood-boosting serotonin. Almonds, cashews, peanuts, and walnuts, as well as pumpkin, sesame, and sunflower seeds, are excellent sources

Moreover, nuts and seeds are a large component of both the MIND and Mediterranean diets, which may support a healthy brain. Each of these diets promotes fresh, whole foods and limits your intake of processed items, What’s more, a 10-year study in 15,980 people linked moderate nut intake to a 23% lower risk of depression.

SO GET READY TO GET COSY, STOCK UP ON GREAT MOOD BOOSTING FOOD AND LETS SLIP INTO AUTUMN FEELING GOOD!!

Love The NU-U Team x